Thanks so much you guys, you are are invaluable. Through your help and some more research and good old intuition, I think I’v figured out what wrong with me. Let me know what you all think.
I do have ITBS in both hips. I believe this is caused from my adductor being way too tight, so as when I squat, or even bend at the knee, my thigh adducts slightly when it shouldn’t, and it causes the ITB to compensate and try to stabilize, so it pulls against the adductors. This isn’t a fair fight, because the adductors are monsterous Blutos and the ITB and TFL are Popeye before he eats his spinach. My tentative course of action is an agressive stretching routine for the entire hip and leg area, with special emphasis on the adductors. Does anyone know a good program for them? Also rest, ice for the TFL and stretching when it is able. I’ve tried to look up on the site a good stretching program, but I’m dawing a blank. I’ve got MM too, but those are dynamic warm ups, not exactly what I’m needing for this. [/quote]
I agree that you have some ITBS going on. Best course of action would be to remove any pain you have going first. Recommendations I have are getting a foam roller and doing some myofascial release over the ITB with it. It’s gonna hurt like hell, but you will feel a lot better afterwards.
Another thing you can use that I have found to work great is a froze bottle of water. Fill up a 20oz water bottle with water and freeze it and use that in place of the foam roller for the myofascial release. This way you get the benefits from the massage/release and the ice.
Like you’ve determined, you have tight Adductors, so you will want to stretch those, but also try strengthening your Abductors.
Make sure to work your hip flexor flexibility as well. I was having a similar problem with pain over my ITB while squatting and after I started working on some Hip Flexor flexibity and concentrated on not letting my knees bow in during my squats, the pain went away.
Try doing a couple sets of OH Squats with just the bar to get some dynamic flexibilty going with your hip flexors (which is what I did and helped me alot). Also, don’t ditch the MM stuff at all. You want to keep your whole hip complex flexible and strong, so continue using all of those exercises as well.
Best of luck.